Healthy Fast Food Choices

Healthy Fast Food Choices
Today in school your child learned that fast foods are thought of as convenient
and economically advantageous types of foods. But the health hazards considerably
outweigh those benefits. It is easy to fill up on fats and miss out on all the good nutrients that
our body needs to stay healthy. Although we need to eat fat, we eat too much of it by
consuming unhealthy fast foods. Be a good role model for your child by eating at home
instead of at fast food restaurants when possible. Meals at home are usually healthier with
more fruits and vegetables, less fat, more calcium, and more milk.


Dietary Fat and Health
When you think about dietary fat, think about
fat that is found naturally in food and fat that
is added to foods. The fat that is part of a
steak and the pat of butter added to a baked
potato are both counted in the total fat you eat.

Some fats may be good for your bodies, like
the fat found in canned salmon and nuts. But

all fats are high in calories, therefore even
good fats are only recommended in small

amounts. Healthy fats are an important part
Fast Food Choices
of the diet. Fast foods contain large amounts

When you have to eat at a fast food
of unhealthy fats as part of food like

restaurant, make smart choices. For
cheeseburgers and from added fat that comes
example, order a grilled meat sandwich
from frying foods like French fries. Eating

instead of fried. You will be getting less
too much of the unhealthy fats can increase
of the unhealthy fat and fewer calories.
the chances of getting heart disease. Eating

You can also order a side salad instead
fast foods often can also contribute to weight

of French fries. Order your salad with a
gain especially if you or your child are not
low calorie salad dressing because the
physically active.

dressing can contain as many calories

and fat as a hamburger! Instead of


ordering pop, choose a healthier drink

like milk or 100% fruit juice! Let your

child know about the health benefits

from making these choices and be a

positive role model!

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Milk, 100% Fruit Juice OR Soft Drinks, Hi-C?

Compare the nutrition information for different types of beverages available at a fast food
restaurant. You will see that there are healthier beverage choices and some that are less
healthy. Remember that juice drinks like fruit punch or Hi-C have added sugars and few
nutrients compared to other healthier beverages. Look at the information below and answer
the questions at the bottom of this page.

McDonald’s Menu
Fat
Saturated Cholesterol Sodium
Sugar
Fiber Vitamin C Calcium(
Beverages
Calories
(g)
Fat (g)
(mg)
(mg)
(g)
(g)
(mg)
mg)
1% Low Fat Milk
100 2.5 1.5
10
125 12 0
4
30
Jug
1% Low Fat
Chocolate Milk
170 3 1.5
5
150 25 <1 6
30
Jug
Minute Maid®
90 0 0
0
15 21 0 100 10
Apple Juice Box
Orange Juice
140 0
0
0
5 29 0 160 2
(12 fl oz cup)
Coca Cola (12 fl
110 0
0
0
5 29 0 0
0
oz)
Coca-Cola®
Classic (Large
310 0
0
0
20 86 0 0
0
32 fl oz)
Hi-C® Orange
Lavaburst (Child
120 0
0
0
0 32 0 110 0
12 fl oz)
Iced Tea (Child
0 0 0
0
5 0 0 0 0
12 fl oz)
http://www.mcdonalds.com/app_controller.nutrition.index1.html
Circle the correct answer for the following questions:

1. Which beverage has added sugars? Orange Juice Hi-C Orange Lavaburst

2. Which beverage has greater nutritional value? 1% Low Fat Milk Coca-Cola

3. Which beverage has no calories? Iced Tea Apple Juice

4. Which beverage would you choose at McDonalds? 100% Fruit Juice Milk







{See answers on page 4}



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Question Time

Child: How often should we eat at fast food restaurants? (Fast foods


usually have a lot of calories and fat. When families eat at home,

their meals are usually healthier).




Adult: Do you think we could make plans to limit how often we eat

away from home? (Pack a healthy snack or meal; eat at home before or

after sporting events or meetings).




Child: My favorite beverage at a fast food restaurant is ___________.

Is it a healthy choice?




Adult: What are healthy options when ordering at fast food

restaurants? (For example, choose grilled meats instead of fried and

salad instead of French fries.)





Adult: What are some healthier fast food restaurant options? (All

restaurants have healthier options to choose from, some restaurants

like Subway have more than others.)




What would you choose…
Discuss with your child which option would be the best to choose in a fast
food restaurant…











Fried
Chicken Grilled Chicken
Baked
Potato French fries
Fruit
juice
Pop
A salad with French dressing
French fries
[See answers on page 4.]



Our Family Goals:


Eat at home more often.


Make healthy beverage choices when eating at a


fast food restaurant.



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Things We Have Learned
During the past few weeks you have been reading about the important role that parents play
in the food and beverage choices that children make for meals including breakfast, and for
snacks and at fast food restaurants. You have also been reading about healthy food and
beverages from the Milk Group and the Fruit and Vegetable Groups. The following are
reminders to help you help your child by setting a good example and making healthy foods
and beverages available for your child.

1. Provide milk, water, or 100% fruit or vegetable juice for beverages for snacks and meals.

2. At the grocery store, take the time to read beverage labels to check for calories, sugar
content and other nutrition facts to choose 100% juice instead of fruit drinks or punch.

3. Talk with your child about why you would prefer that he or she choose milk, water or
100% juice instead of pop for a beverage. The high amounts of added sugar in pop can have
short- and long-term effects on health, including an increase in the risk for tooth decay and
overweight.

4) Help your child make healthier food choices for meals including breakfast, snacks and at
fast food restaurants by being a good role model, making healthy foods available, and
providing encouragement through conversations with your child about food choices and
health.

Answers to questions on page 2: 1. Hi-C Orange Lavaburst, 2. 1% low fat milk, 3. Iced tea.
Answers to questions on page 3: Grilled instead of fried chicken, baked potato instead of fries, juice instead
of pop, salad instead of fries.





Frosty Fruit Smoothie

Ingredients:
1 medium banana, peeled and cut into chunks
1 cup orange, pineapple, grape, apple, or cranberry



juice, chilled

The University of Minnesota Extension Service is
½ cup fat-free milk
committed to the policy that all persons shall have
1 teaspoon vanilla
equal access to its programs, facilities, and
3 ice cubes
employment without regard to race, color, creed,

religion, national origin, sex, age, marital status,

Procedure:
disability, public assistance status, veteran status,

or sexual orientation.
1. In a blender container combine the banana chunks,
chilled fruit juice, milk, vanilla, and ice cubes.

2. Cover and blend until frothy. Pour mixture into
glasses. Serve immediately.
Makes 2 servings.

Nutritional facts per serving:

138 calories, 1 g fat, calcium 9%
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